Hi there folks I'm back and right at this moment we are now going I am now going to begin giving you the information about the skill related components of physical fitness We are already done with the health related components of physical fitness in the previous video. So before I start, let us recall first the different health related components of physical fitness. So we have cardiovascular fitness or endurance, then we have muscular strength and muscular endurance, then we have flexibility or joint flexibility and the body come. position. So I hope you are maybe doing some notes because I will be giving some assessment or short quizzes right after these videos.
So we are now going to start with the skill related components of physical fitness. Like what I said in the previous video, The skill related components of physical fitness are very much associated with specific skills that you really want to enhance in a certain physical activity or sport. So if you want to pursue, for instance, maybe a professional, you want to be a professional athlete, then you have to take this into account, the skill-related components of physical fitness. So these are the different components that will really tell, that will really help you out in enhancing your skills in such.
sport that you desire to improve or that you that you want to specialize yourself with okay so let us now have the first skill related component of physical fitness so this is agility okay agility so again I got this from the Everett's d.org.com Once again, I do not own all the statements given here. All right. So agility refers to a person's ability to move their body quickly and easily. This also includes their ability to quickly change their direction while maintaining their balance.
Okay, so when we talk about agility, It is very much different from speed. Most people they... Sometimes they mistake agility to speed and the other way around. So these two components are entirely different. So the difference is basically agility is the ability to move our body quickly and easily when we alter our directions.
Unlike in speed, speed is just traveling or moving quickly in just a certain or in a fixed direction. So here are some examples of agility. Stepping aside quickly in the hallway to avoid running into someone else.
Stopping, starting, and changing directions quickly to avoid a defender. stepping quickly on the court to return a serve or an opponent's shot, and then changing directions quickly to avoid stepping out of bounds. So what do you notice from the different examples?
So there is a change in direction. So it's like from point A, you can travel, not only go into the point B in a straight line, but you can travel to point A, point 1, to point C, to point D, before you reach point A. point B.
So that's how agility works. Okay, so stepping aside quickly in the hallway to avoid running into someone else if you are really if you're in a hurry because you You are, let's say for instance, we've already gotten back to our normal lives. The pandemic is already gone.
So you will get to experience once again that hassle when you are about to be late in your classes and your classroom is located on the third floor of that building and you really have to move very quick. So in order to avoid other people, not to bump into someone, you try to perform, you try to apply this agility. So you travel from different points or different areas.
So stopping, starting and changing directions quickly to avoid a defender. So this is a specific situation in basketball. In basketball we have this specific skill called as crossover dribble.
So if you want to cross over or to get away from your defender, you want to evade the one who wants to snatch the ball away from you, then you have to change your direction quickly. That's agility. Stepping quickly on the court to return a serve or an opponent's shot. This is another example of agility.
This can be a situation in volleyball or in badminton, especially in badminton. Badminton is a sport that showcases agility. So the athletes, the players move in many different directions. So the positions are not really fixed. And then The last one, changing directions quickly to avoid stepping out of bounds.
Also, a specific example for basketball, okay? So, when you're out of bounds, you will commit a violation if you have the ball, right? So, in order to avoid that, you have to change your directions wisely and then quickly, okay?
So, that's agility, okay? So like I said, here's an example of sports that showcase agility. So we have badminton and then we have the team dodgeball.
So in dodgeball, agility is a must. It is required because you have to evade. You have to dodge the ball that is thrown directly at you. If you have poor agility, I think you can hardly play in this sport. or with esports.
Alright, so next skill related component is balance. Okay, so what is balance? So according to everetsd.org.com, balance refers to a person's ability to maintain their equilibrium when moving or when they are in a stationary position. So some examples of balance are performing a v-sit, on the beam or on the floor, landing after a rebound in basketball, and then regaining balance after stepping in opposition when serving a ball.
So balance is another essential skill-related component or performance-based component of physical fitness. If you have a poor sense of balance, then... maybe even just walking that is needed in daily living, you will have a hard time on doing that.
A condition that has something to do with a poor balance is the vertigo. If you have a vertigo, you feel like you are losing your balance always or most of the time. So it's like you're feeling busy and then everything is spinning around and as if you just want to sleep.
It's like unintentionally you're going to fall down. So that's vertigo. So in balance, we must do something to enhance our balance.
This is very important. not only in sports or in any other physical activities or in working out, but also in the things that we do. do in our in our daily lives balance is very important okay so example is some some examples here once again performing a v-sit on the beam or on the floor this is this is something to do with gymnastics so gymnastics also showcases balance okay Landing after a rebound in basketball. So basically when you try to rebound, you know what rebound is? It's when you try to acquire or to grab the ball once it is airborne and then try to grab it from there and then once you get back on the ground, you have to maintain your balance.
Regaining balance after stepping in opposition when serving a ball. So this is very much applicable in volleyball, also in badminton. So in order to get out of bounds, not to get into out of bounds, so we try to regain the balance. So it is also known as follow through in sports. So we try to regain that kind of balance so that we'll be able to back ourselves up.
So that's how balance works. especially when we get old it's very important that we have an enhanced a well enhanced or well improved a stable balance okay uh when when people are uh already in their senior years as uh the term that we use here in the philippines senior years the public The sense of balance or the sense of equilibrium is also getting weaker at the same time because most of the systems inside the body are also getting weaker as well. So what are the things that you can do to enhance your balance? So the very basic step for that is you try to...
Create a straight line. You can draw a line, a straight line. Make sure that it is straight. Okay, a straight line. And then try to walk on that line.
Maybe you can have it 5 to 10 meters long. That would be very, very good to practice on. So you try to walk on that straight line without your any of your feet getting out of it.
So it should be, you should walk on the straight line. Okay, so that's one basic step for enhancing and or sustaining a good state, a desirable state of balance. So balance is very, very important.
Okay, when you are sitting for instance you're sitting without you're just sitting on a stall and there is this of course the stall does not have any something that you can lean your back onto so there is a requirement for us to apply balance if you are driving if you're riding a motorbike or a bicycle balance plays a great role okay If you have poor balance, you cannot drive a motorbike, nor can you ride a bicycle. So even in the daily physical activities that we do, balance is really, really important. Next to balance is coordination.
So coordination refers to a person's ability to perform complex movements due to the work working together of the nervous system and the muscles of the body. This is also referred to as a person's ability to do two things at the same time. Some examples of its application are juggling, dribbling while running, dancing. So it refers to various genres that are available.
So coordination is another requirement. We do not only enhance this in sports, in certain sports, but also in physical activity. that we do. So this is something to do with the ability to multitask physically.
So coordination for instance when you are dancing you can spot someone if he or she is not that good at dancing. If that person is not good at that then she He or she has a poor or underdeveloped sense of coordination in that certain physical activity. But of course, it can be improved. So another example here, dribbling while running.
When you dribble and then you run, some people are having a hard time in doing that at the same time. But of course, athletes, they can do that even... I think even if they're sleeping because of muscle memory.
Muscle memory plays a very important role in coordination. Once you have that, then your body, it means that your body has acquired that supreme level of coordination. So you don't really have to think.
So it is something to do with instinct, muscle memory. It's automatic. It's like you're already being a machine. You're like being a machine that you don't have to think.
It just happens. It just happens. So that's the best part of having a good type of coordination.
Okay, juggling. This is one of the tests that are being... done for coordination. But juggling is a complex type of physical activity for coordination.
Even me, I could hardly do that. Maybe just slowly I can execute juggling. However, if I'm going to make it a little quicker. then I cannot keep that up.
So that's coordination. So there you have it, some images that showcase coordination. So we have here dancing, I think this is ballroom dancing, Latin dances, and then we have juggling. So once you are good at it, then you really have a desirable.
level of coordination with your body. Now next is power. According to the late Ernie Baron, if you know him, a Filipino newscaster and also a media reporter, he says, he was saying, he was the one who made the tagline, If there is no knowledge, there is no power.
Bye-bye! So, but according to everetsd.org.com, power refers to a person's ability to transfer energy into force at a rapid pace, also known as explosive body movement. So it is considered to be a combination of strength and speed.
It has also been defined as the ability to exert muscle force quickly for this reason. Some consider it to be a combination of skill and health-related physical fitness. Okay?
Power is the combination of strength and speed. So it means that it is explosive. Okay? So there is an application of continuous explosive strength and speed. So it can shift.
Going back to the health-related components of physical fitness, there is a continuous transition or shifting. okay of the muscular the properties of muscular strength and muscular endurance okay explosive and dynamic strength but we're talking about speed here because this is the combination of strength and speed so that is power okay for example um explosive running or sprinting that is an application of power okay kicking in taekwondo okay How can you say that a kick is really powerful? So the kick is, a certain kick is very powerful. very quick it's very fast and at the same time it is explosive okay it is explosive so it has to be fast so the speed should be relatively high okay so here's an example of power so I think you know who this guy is Manny Pacquiao so boxing is a sport that showcases power.
And most of combative sports, they really showcase power. All right, so we're now going to continue with another skill-related component of physical fitness, and this is speed. I've already defined this a few moments ago when I got into agility when I was explaining agility and power.
But let's be more detailed about this. So speed refers to a person's ability to move fast. Speed combined with strength will provide power and force.
This is a skill-related component of physical fitness that relates to the ability to perform a movement within a short period of time. Now when we talk about speed, when it comes to non-stationary movement. Okay, so it means when we say non-stationary, you do not, it could be, speed could be stationary, it could be non-stationary in a way that, for instance, you are running, you are just traveling from a point to another point or to an area, from an area to another area in a fixed direction.
Okay, so that is speed. But there is quickness. you are really really fast now that's non-stationary now when if it's going to be stationary for instance um the speed of your uh hands okay in punching or uh doing some jams okay it varies it varies okay so that is also speed okay so speed the level of speed among people really vary.
So it refers to again refers to a person's ability to move fast combined with strength will provide power and force so once you combine combine it with strength then like what I said earlier it will be converted to power okay but unlike agility speed is only fixed into a certain or unchanging direction. Performing a movement within a short period of time, that is speed. So a very good example of that is sprinting. Unfortunately, we couldn't do, because of the situation that we're having right now, because of the COVID-19 pandemic, we couldn't implement the standard PFT or physical fitness test you were supposed to be running actually but well we could we can do it online and if I force you to do that I'm afraid that most of you are going to fabricate your your results okay I'm pretty sure of that so I just we've just decided not to do it anyway so This is an example of application of speed, so sprinting. If you do some sprints, then most of the time what you will see is a sprinter only travels from one area to going to another area.
And there are no other directions. Agility is a different aspect. Agility can be done.
Also in sprinting it can be applied but during drills. So drills what I mean is That is not the competition the standard of the competition Okay, but unlike in sprinting in track and field We are just going to apply the properties the standard properties of the standard elements of speed Which is you just have to travel from one point to another in just straight line or in just a fixed direction. If it's curved, not only straight line, but if it's curved, then so be it. The direction is just fixed.
There is no unlike in agility. From point A, you're going to point B. You can travel to A.1, to A.3, to C, to D, to reach point B. But when we talk about speed, you only travel from point A going to point B that fast. And that is speed.
Moving on, the next skill-related component is reaction time. So reaction time is a skill-related component of physical fitness that relates to the time between one of your senses recognizing a stimulus in your body moving in response. Okay, reaction time is very applicable in sports like these on your screen.
Okay, so in football or soccer and then softball or baseball, that is reaction time. Why and how? Reaction time is very much associated with proper timing.
Okay, so when your body reacts to a certain stimulus and then your body accurately reacts onto that, then that is reaction time. For instance, you're a goalkeeper. Being a goalkeeper in football is very important to have a good skill, a high-level reaction time skill. There are people who are good goalkeepers, like even if you have already watched... the movie Shaolin Soccer, the goalkeeper there was really, even the other players, well, it was exaggerated anyway.
But the goalkeeper there, if you already watched that movie, he was extraordinarily great that he doesn't even need to look at the ball. So it's like there is a... Yeah, another example is another application, the same as with coordination, is muscle memory. Once you have muscle memory, once you get the hang of it, once your body has successfully adapted to that skill or to that sport, to that main exercise, then you can easily acquire this one too. The same as with batting in softball or baseball.
You have to... You must... Consider proper timing when to raise your back when to Move it and then when to apply the force Okay, it's really difficult. So sometimes when you watch These sports on TV the the professional athletes are making it really easy for you to watch But if once you're the one who does these things believe me you're going to You're gonna say you're gonna say it's really hard it's really really difficult so that is reaction time another specific application of the skill in reaction time is being really evasive in combatives combative sports for instance in boxing or in taekwondo if you have that if you see players who really good at evasion, I mean they can easily evade attacks, okay, the opponent throws five punches and only one landed on that certain player, then I think that player has a good reaction time, okay.
So that is another application, another example of having a good reaction time because it has something to do with proper timing. And also, it would be really better if you can have a so-called muscle memory, wherein your instinct is greatly activated, that you don't need to think. It just happens. It just happens. All right.
So those, according to the standard books, those are the different skill-related components of physical fitness. However, there is a supplemental component that I would like to share to you. I got this from a blog. So this is the Overblog. That was from Overblog.
about spatial awareness this was this was a blog post by Overblog in 2012, August 2012. So another, according to this blogger, this is another skill-related component of physical fitness. But please don't get confused. I am just adding this up for your supplemental information. But in the standard books, this is not really included. Okay, so this is what we call spatial awareness.
Okay, spatial awareness. So what's this? So it refers to a person's ability to know where they are in relationship to teammates, opponents, boundary lines, goals, and other objects. Okay, spatial awareness is the ability to be aware of oneself in space. It is an organized knowledge of objects in relation to oneself in that given space.
So we are now... talking about pure instincts here maybe a bit of a bit of an application of ESP or extrasensory perception okay so when you are when you know very well your environment that's what I like what I said once your instinct is is activated enough that you don't have to think that it just happens. Another skill is that when you already know your environment, for example, in basketball, you must have probably watched even one basketball game in a competition. There are some players who are really good at passing, that they are able to execute blind pass.
What is a blind pass? A blind Pass is a type of passing in basketball in which a player executes a pass without directly looking to that person or facing to that teammate to whom the ball is going to or to the receiver. So the passer does not directly face or look at the receiver of the ball.
There are players who are like that. And then another example is when you're playing volleyball, if you're a volleyball player, you don't need to look always down. You just need some proper positioning or proper pacing in order for you to set the ball for the spiker so that you can have a quick set play. So it's like that.
That's spatial awareness according to Overblock. Spatial awareness also involves understanding the relationship of these objects when there is a change of position. It can therefore be said that the awareness of spatial relationships is the ability to see and understand two or more objects in relation to each other and to oneself. So we're talking about areas.
We're talking about environment. We're talking about... spaces. When you are perfectly analyzing your space, the space or the surroundings around you and then you are able to utilize, to move there, to change direction efficiently, change your application of agility, there's speed, there's reaction time coordination, you are able to master your surroundings, that you don't have to really look always at the boundary lines that has something to do with spatial awareness so according to overblog this is another type of skill related component of physical fitness that is very specific to sports okay I think not only in not only in not only in sports this can also be be related to other physical activities.
For example, if you are already used to cooking, sometimes those professional cooks, they are able to chop onions and then chop some foods without even looking. and then moving from one point to another without even looking at their direction because they have already memorized the space, there's space. And sometimes in your house when you're at your when when you're at home especially in your room that's your very comfort zone. For instance you're writing and then you there was a mistake so you crampled the paper and then you don't even have to look at the trash can or the bin you just throw the ball you just not the ball sorry but the crumpled paper. You literally throw it into the bin and then it goes in.
I think that's something to do with spatial awareness. Because you have a mastery, you have mastered, you have memorized every angle, every space of that environment or surroundings that you are into. So according to Overblog, this is another skill-related component of physical fitness that must be taken into account.
So here's some examples of the application of spatial awareness. So knowing where you are in relationship to the end of the balance beam when walking backwards. You know what the balance beam is? So this is a gymnastic equipment. So gymnasts, they don't even have to look at the end of the balance beam.
They most probably know if they are already at the very end of the balance beams. That's why they do not fall down. Knowing where you are in relationship to teammates so that you can set them a ball in volleyball. So just like what I told you a few moments ago in volleyball. When playing basketball, knowing where the defender is so that you can dribble around them or shoot.
Okay, so another example for volleyball. I already told you that. Knowing where you are when you are upside down on the rings.
Okay, another specific situation in volleyball. There are players, sorry, not volleyball, but basketball rather. There are players who don't need to...
look directly at the ring, they just need to get near the ring. So even if they do not face or look directly at the ring, they can automatically create a layout or a direct hook into the basket or into the ring. So those are some examples of spatial awareness.
and there you have it folks we are already done so here are the sources once again i am i am not claiming all those statements here i uh gotten all of uh the information from these uh reliable sources okay so that is uh that is skill related components of physical fitness and at the same time this also ends our lecture on my lecture rather about physical fitness and its different components so thank you for listening and peace out